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Don't munch on the little extra bits of cheese, chopped nuts, and other high-calorie foods that are left on your chopping board. Don't lick the batter bowl, don't lick your fingers, don't lick the spoon. Those calories count! Trash goes in the trash - not in your mouth!
I have tons of trouble with portion control when I cook. So, when I make a recipe that results in 4 servings, I try to immediately weigh out one portion to use, and freeze the rest in single portion containers - I label them with the recipe name & date using masking tape & a black sharpie.
If I have any fruit that is about to go bad like apples, berries, or peaches I like to cook them down with some splenda if they need it. I freeze in small containers and always have fruit to add to my plain yogurt or cottage cheese